WODconnect

Workout list by Joel Niemelä Road to the Crossfit Games 2

  • 6.-12.10 III Workout

    5 Sets
    6-10 Tng Box Over Jump 24/20”
    5 Back Squat

    Power Snatch
    2 x 3
    3 x 2
    *mahollisimman raskas
    *samalla kuormalla 3 ja samalla 2

    Snatch Drop
    4-5 x 2

    3 Rounds For Time:
    25/20 Cal Echo Bike (pyri m: +500watt n: +350watt)
    6 Sandbag Squat Clean

  • 6.-12.10 4 Workout

    PK Run or ”Pk” Swim

    60min juoksu pk/pk+ 120-140sykkeillä

    or

    40min Swim
    Pyri uimaan 40min mahdollisimman paljon
    Ei lujaa, vaan kunhan vain uit. Mitä vähemmä taukoja sen parempi

  • 6.-12.10 5 Workout

    Every 1:00 x 4
    1 Squat Snatch 80%

    Every 1:30 x 4
    2 Squat Snatch 80%

    Every 2:00 x 4
    3 Squat Snatch 80%

    Clean & Jerk
    3 x 2 + 1
    2 x 1 + 1
    *päivän raskas kuorma momempiin.

    Hanstand Skills:10-15min
    Handstand Walk
    Piruets
    Hswalk + Hspu
    Free Hs Hold

    21-15-9
    For Time:
    Dumbbel Snatch 2 x 22,5/15
    *20 Double Crossover or 40 Crossover

    Tc: 10:00

  • 13.-19.10 I Workout

    Back Squat

    5 x 5 

    *sama kuorma kaikissa

    Power Snatch + Hang Power Snatch + Hang Snatch
    
2 x 1 + 2 + 1
    
3 x 1 + 1 + 1

    Bench Press
    3 x 5
    3 x 2
    
*sama kuorma kaikissa

    15-12-9
    Overhead Squat 85/60kg
    Strict Hspu
    Tc:11:00

  • 13.-19.10 II Workout

    4 Sets
    5 Seated Shoulder Press
    3-6 Wall Facing Hspu
    rest 2:00

    Sotilaspenkki
    5 x 6 (bodyweight or 75%)
    *rest 1:30-2:00
    *jos ei tule ub settinä, käytä koukuisssa, lyhyt rest ja loput

    Every 2:00 x 3 Rounds
    A: 20 Ghd Sit Up + Max cal Row
    B: 20 V-Up + Max Reps of Rope Climb

    3 Rounds
    15 Ring Dip
    15 DB C&J 2x 22,5/15

    Tc: 9:00

  • 13.-19.10 III Workout

    Jerk Dip + Split Jerk
    4-5 x 1 + 2

    Hang Power Clean + Power Clean
    2 x 2 + 1
    3 x 1 + 1

    Pause(3s) Front Squat
    4-5 x 3
    *rest 1:30-2:00

    AMRAP 15
    12 Cal Echo Bike
    9 Bar Mucle Up
    15 C2B
    21 T2B

    Accessory: 2-3
    10 Back Extension + 10s Hold + 10 Back Extension
    10-15 Ghd Sit Up (every rep 2s hold on the top)
    10/10 One leg stiff leg deadlift

  • 13.-19.10 4 Workout

    Run or Swim

    Run:
    1 x 800m 100%
    5 x 800m Run 75-80% teholla 
rest 2-3 between Sets
    Uinti:
    1 x 100m 100%
    6 x 100m 75-80% 
Rest 2:00 
1 x 100m 100%

  • 13.-19.10 5 Workout

    Hi Hang Snatch + Squat Snatch
    2-3 x 1 + 3
    2-3 x 1 + 2
    *heavy as possible
    *kaikki samalla kuormalla

    Clean & Jerk
    4-5 x 2
    *heavy as possible
    *kaikki samalla kuormalla

    EMOM 15
    A: 6 Devil Press 2 x 22,5/15
    B: 2-5 Ring Muscle Up
    C: 20-30 Double Crossover
    D: 10m Hs Walk (1-2 piruet)
    E: Rest 1:00

    Accessory: 2-3 Sets
    10-15 Leg Raises (strict)
    30s L-sit (ring or dumbbels)
    7-7-7 Bicep Curl

  • 20.-26.10 I Workout

    Every 1:00 x 4

    1 Power Clean 82%
    Rest 2:00
    Every 1:30 x 4 

    2 Power Clean 82 %
    Rest 2:00
    Every 2:00 x 4 

    3 Power Clean 82%

    Split Jerk
    1 x 5
    4 x 2 ö
    *ei tng

    AMRAP 12
    12/10 Cal Echo Bike
    10 Burpee Pull Up
    1 Legles Rope Climb

    Accessory:
    10 Pendley Row
    10 Arnold Press
    30-45s Side Plank
    45-60s Hollow Hold

  • 20.-26.11 II Workout

    Every 2:30 x 4
5 Narrow Bench (heavy as possible) 
5 Weighted Pull Up

    4 Sets
    2-4 Wall Facing Hspu
    4-8 Strict Hspu
    -Max Ub set of kipping hspu-
    *kipping hsput suoraan strictien jälkeen vielä ollessa seinällä
Rest 2:00

    For Time:
    3 Rounds
    30 Ub Wall Ball
    25 Toes To Bar
    20 C2B
    4Ring Mu / 7 Bar Mu

    Tc: 16:00